Healthy Breakfast Buffet Vegetarian Style Foods Lab II

Vegetarian Food Pyramid

Vegan Food Pyramid

Benefits of Vegetarianism  Environmental Soil stability Air and water quality  Health Decreased risk of heart disease, high blood pressure, stroke and some types of cancer

Why Vegan?  The difference between vegetarian and vegan is (basically) eggs and dairy.  Some of the same benefits apply here. Even less saturated fat and cholesterol Less environmental impact. Also, you avoid the antibiotics and hormones that are found in most animal products. Finally, some become vegan because the amount of calcium in dairy products makes it hard to absorb iron from plant sources consumed at the same time.

Breakfast  Breakfast really is the most important meal of the day. People who regularly eat breakfast, especially those containing whole grains, have more energy throughout the day. Eating breakfast also reduces the risk of becoming overweight. It gets your metabolism going, and stops you from overeating at other times in the day.

Our Buffet Recipes  We will be making a vegetarian buffet-style breakfast that covers each of the food groups.  We will make: Fruit Smoothies Breakfast burritos Granola Yogurt Parfaits Tea

Fruit Smoothies  We will be making a recipe from Dr. Oz himself. Bananas  complex carbs, fiber, potassium, vitamin C, amino acids Soy Protein  Protein (duh), amino acids Flaxseed oil  Essential fatty acids (Omega-3) Blueberries  Dr. Oz tells Oprah why they’re so good. Dr. Oz tells Oprah why they’re so good.

Honey  contains vitamins B1, B2, C, B6, B5 and B3  Antioxidant and antimicrobial Psyllium  fiber

Breakfast Burritos  Whole grain tortilla B vitamins, vitamin E, magnesium, iron and fiber.  Egg whites Protein without all the fat and cholesterol  Green Onion fiber, vitamin C, vitamin B6, potassium, and other key nutrients, they also have some special qualities that may help protect you from disease And flavor

 Low fat cheese Calcium and taste without as much fat  Black Beans Protein, fiber, antioxidants  Salsa Vitamins C and A, potassium, lycopene

Granola  Honey  Oats Vitamin E, zinc, selenium, copper, iron, manganese and magnesium, protein, fiber.  Nuts fiber, phytonutrients, antioxidants, Vitamin E, selenium, omega 3 fatty acids. fiberantioxidants  Cinnamon Regulates blood sugar, lowers cholesterol, increases satiety, contains some fiber, iron, manganese and calcium.

Yogurt and Fruit Parfait  Yogurt protein, calcium, riboflavin and vitamin B 12riboflavin Live cultures fight some infections and help with digestion  Berries (see above)  Granola (see above)

White and Green Tea  These teas, when brewed for 3-4 minutes and served fresh (not bottled) contain powerful antioxidants. Let’s go back to the story on Oprah. Consuming up to 85 mg of caffeine a day has been shown to reduce the risk of Parkinson’s disease and help treat asthma and headaches. Using honey or agave nectar instead of sugar in your tea will add antioxidants and (with agave) reduce spikes in blood sugar levels.

Normal Breakfast Ideas  Bacon  Pancakes  “Syrup” (flavored corn syrup)  Sugared cereals  With whole milk  Coffee  Turkey Bacon  Buckwheat or whole wheat pancakes  Real Maple Syrup  Whole grain cereal  With 1% or soy milk  Green tea